These Vegan Tender Teriyaki Meatballs are a game-changer for plant-based meals! Made from a blend of buckwheat groats, mushrooms, red kidney beans, and spices, they’re soft, meaty, and packed with flavor. The teriyaki sauce, made with soy sauce, maple syrup, and sesame oil, is the perfect sweet and salty glaze that takes these meatballs to the next level. Serve them over rice, noodles, or with a side of greens for a satisfying meal that’s sure to please vegans and non-vegans alike!

Full Recipe: 

Ingredients

For the Meatballs:

• ¼ cup buckwheat groats

• 2 cups water

• 1 tbsp oil

• 1 medium onion, diced

• 1 clove garlic, minced

• 1 cup sliced mushrooms

• 2 tbsp tomato paste

• 1 tbsp soy sauce

• 1 tbsp maple syrup

• ¼ tsp smoked paprika

• ¼ tsp ground chili

• ½ tsp ground cumin

• ½ tsp oregano

• 1 tsp onion powder

• ½ cup cooked red kidney beans

• ¼ cup parsley or cilantro, chopped

• ¼ cup almond flour

• ¼ cup breadcrumbs

• ¼ cup pecans, chopped

• ¼ cup vital wheat gluten (optional, for texture)

For the Teriyaki Sauce:

• ¼ cup soy sauce

• 3 tbsp maple syrup

• 2 tbsp lime juice

• 1 tbsp sesame oil

• 1 tbsp minced garlic

• 1 tsp cornstarch

Directions

1. Prepare the Buckwheat Groats: Add buckwheat groats and water to a saucepan. Bring to a boil, reduce to a simmer, and cook uncovered for 7 minutes until tender. Drain and set aside.

2. Cook the Aromatics: Heat oil in a skillet, cook onion and garlic for 3 minutes, then add mushrooms and cook until soft, about 6-8 minutes. Stir in tomato paste, soy sauce, maple syrup, and spices. Cook for another 30 seconds.

3. Make the Meatball Mixture: Add the mushroom mixture, kidney beans, parsley, almond flour, breadcrumbs, pecans, and cooked buckwheat to a food processor. Pulse for a few seconds until the texture resembles ground meat. Add vital wheat gluten and mix well.

4. Shape the Meatballs: With slightly wet hands, shape the mixture into 1.5 tbsp-sized balls and place on a baking sheet lined with parchment paper.

5. Bake: Bake the meatballs at 350°F for 20 minutes.

6. Prepare the Teriyaki Sauce: In a bowl, whisk together soy sauce, maple syrup, lime juice, sesame oil, garlic, and cornstarch.

7. Fry the Meatballs: Heat oil in a skillet, shallow-fry the meatballs until golden brown on all sides, about 3 minutes. Pour the teriyaki sauce over the meatballs and cook for another 1-2 minutes until the sauce thickens.

8. Serve: Serve the meatballs over rice, noodles, or with greens.

Nutrients (per serving – 4 meatballs)

• Calories: 278 kcal

• Carbohydrates: 32.3 g

• Protein: 11.3 g

• Total Fat: 12.9 g

  • Saturated Fat: 1.2 g

• Sodium: 905 mg

• Fiber: 4.4 g

• Sugar: 12.6 g

The Versatility of Buckwheat Groats

Buckwheat groats are one of the primary ingredients in these vegan meatballs, and they provide not only a nutritious base but also an excellent texture. Although buckwheat is technically a seed, it’s often used like a grain and offers a rich, earthy flavor. It’s naturally gluten-free and high in protein and fiber, making it an ideal addition to plant-based dishes. When cooked, buckwheat groats provide a chewy, nutty element that holds the meatball mixture together and adds substance without being heavy. They complement the other ingredients perfectly, balancing the soft texture of the kidney beans and mushrooms while giving the meatballs a “meaty” bite.

Mushrooms: Adding Depth and Umami

Mushrooms are the secret ingredient that gives these meatballs their savory, umami-rich flavor. With their ability to mimic the taste of meat, mushrooms are a go-to ingredient in vegan cooking. In this recipe, sautéed mushrooms are combined with onions and garlic to form the aromatic base of the meatball mixture. As they cook, mushrooms release their moisture and shrink down, becoming tender and concentrated in flavor. This depth of flavor makes them the perfect partner for the nutty buckwheat and creamy kidney beans, while also adding moisture to ensure the meatballs are juicy and not dry.

Red Kidney Beans: The Heart of the Meatball Mixture

Red kidney beans are an excellent plant-based source of protein and fiber, and they play a crucial role in the texture of these meatballs. When combined with the buckwheat and mushrooms, kidney beans provide a creamy base that holds the meatballs together. They also add to the hearty, filling nature of the dish, ensuring that each bite feels satisfying. Beans are a wonderful option for plant-based meatball recipes because they help replicate the dense, meaty texture that traditional meatballs are known for. Their mild flavor also acts as a blank canvas, allowing the other spices and the teriyaki glaze to shine.

The Role of Spices and Seasonings

The key to these vegan meatballs is their seasoning. Smoked paprika, ground cumin, oregano, onion powder, and chili combine to create a spice blend that is both warm and aromatic. The smoky paprika adds depth, while the cumin and oregano offer earthiness and a slight heat. The chili and onion powder round out the flavor profile with a mild kick that elevates the entire dish. Together, these spices enhance the natural flavors of the buckwheat, beans, and mushrooms, creating a meatball that’s bursting with flavor.

The Perfect Sweet and Salty Teriyaki Sauce

While the meatballs are packed with flavor on their own, the teriyaki sauce is what takes them to the next level. A blend of soy sauce, maple syrup, sesame oil, lime juice, and garlic, the sauce has the perfect balance of salty, sweet, and tangy notes. Soy sauce provides a deep umami richness, while maple syrup offers a natural sweetness that pairs perfectly with the sesame oil’s nutty flavor. The lime juice adds a fresh zing that cuts through the richness of the sauce, while the garlic contributes aromatic complexity. This glaze coats the meatballs, creating a glossy finish that enhances their flavor and makes them irresistibly flavorful.

Frying for Crispness

Although the meatballs are baked first to cook through and firm up, they’re shallow-fried in a skillet to achieve a golden-brown, crispy exterior. This step adds another layer of texture, providing a satisfying crunch with each bite. The contrast between the crisp outside and the tender interior is one of the things that makes these meatballs so enjoyable. The frying step also ensures the teriyaki sauce clings to the meatballs, making them even more flavorful.

Serving Suggestions

Vegan Tender Teriyaki Meatballs are incredibly versatile and can be served in a variety of ways. For a simple and satisfying meal, serve them over a bed of steamed white or brown rice. The rice absorbs the sweet-savory teriyaki sauce, complementing the meatballs and creating a complete dish. Alternatively, these meatballs can be served on noodles—either soba, rice noodles, or even spaghetti—for a fun, Asian-inspired twist on classic pasta. For a lighter option, serve the meatballs with a side of sautéed greens like spinach or bok choy, or pile them on a salad for a fresh and healthy meal.

Meal Prep-Friendly

These meatballs are perfect for meal prep. You can easily batch cook them and store them in the fridge for up to 4 days. The flavor of the teriyaki sauce actually intensifies as it sits, making these meatballs even more delicious the next day. They also freeze well, so you can make a double batch and store half in the freezer for an easy meal later on. Whether you’re preparing meals for the week ahead or just want to have a quick, satisfying meal at the ready, these meatballs are an excellent make-ahead option.

Adapting the Recipe for Different Diets

This recipe is already vegan and gluten-free, making it accessible to a wide range of dietary preferences. However, it’s easy to make additional modifications based on your needs. For a lower-carb version, you can replace the almond flour and breadcrumbs with ground flaxseed or chickpea flour. If you’re avoiding soy, use tamari or coconut aminos as a substitute for soy sauce in the teriyaki glaze. You can also adjust the sweetness of the teriyaki sauce by using a different sweetener, such as agave syrup or brown rice syrup, depending on your taste preferences.

Why This Recipe Works

What makes these vegan meatballs so successful is their ability to combine wholesome ingredients into a dish that’s deeply satisfying. The quinoa and buckwheat groats create a hearty base, while the mushrooms and kidney beans offer a rich, meaty texture. The seasonings bring warmth and complexity, and the teriyaki sauce ties everything together with its balance of sweetness, saltiness, and tang. Whether you’re looking for a vegan dinner option, a plant-based protein source, or just a tasty dish to serve at your next gathering, these meatballs are guaranteed to impress.

Conclusion

Vegan Tender Teriyaki Meatballs are the perfect blend of hearty, wholesome ingredients and bold flavors. By combining nutrient-rich quinoa, buckwheat, and mushrooms with a rich teriyaki sauce, they offer a satisfying and flavorful alternative to traditional meatballs. Their versatility in serving options and their adaptability for meal prep make them an ideal choice for both weeknight dinners and special occasions. Whether served with rice, noodles, or greens, these meatballs prove that plant-based cooking can be both delicious and filling. They’re an excellent addition to any plant-based or vegan recipe collection and are sure to become a favorite for anyone looking to explore the world of plant-based comfort food.